What to eat and When, when Training
Pre-workout nutrition is incredibly important when it comes to getting your best results.
Because when you think about it...
The more energy you have for your workouts, the better results you'll see, right?
Of course, nutrition is only one piece of that, however, it's a big piece.
Now, pre-workout nutrition is very much based around when you workout and what YOU prefer.
Below, we will be breaking that down so that you know exactly what to do.
We will be breaking this article down into two sections for those who workout in the morning (before 11AM) and those who workout in the early afternoon/evening (after 11AM).
First though, let's cover pre-workout drinks and supplements because these will be the same for both groups...
The Best Pre-Workout Drinks And Supplements...
First and foremost, you need to remember that everyone is different.
What works for someone else may not work for you. That's why it's important to see what your body responds to best. One thing is for sure though...
Always make sure you are properly hydrated for your workouts. That means...
DRINK WATER before and during your workouts.
Staying hydrated is a great and easy way to increase energy for your workouts. Now...
If you are looking for a little extra boost to help push you through your tough workouts, there is ONE drink we recommend:
Coffee (or caffeinated tea).
You see, caffeine is a powerful stimulant that has been shown to increase alertness, focus, and energy... This is particularly true when you are fatigued.
And during your workouts, this is exactly what happens and why we like to use it. It gives you the little extra boost that you need to take your workouts from good to GREAT!
Now, one thing we will say...
I have tried some of the pre-workout supplements on the market, and have found that the majority just lead to lots of jitters... And after a few bad reactions, (headaches, cramps, feeling blah) I decided to never use those brands again. Part of the reason for this is the extra additives that are added to most pre-workout drinks.
Coffee, espresso, and caffeinated teas on the other hand are 100% natural and are perfect for giving you that extra boost. So try having a cup or shot of espresso before your next workout and see how you feel...
That being said, there are a few supplements that we like taking pre-workout. Mainly...
BCAA's - Branch Chain Amino Acids have been shown to reduce fatigue during workouts, accelerate recovery, and improve your bodies ability to burn more fat. Here's the BCAA I've been using and really enjoying...
The truth is, supplements and caffeine only go so far. What it really comes down to is your pre-workout nutrition if you're really looking to take your results to the next level. So, let's get to that...
Pre Workout Nutrition - "I workout in the morning..."
If you workout in the morning, you have a few different options for pre-workout nutrition.
And what this really comes down to is YOU and what YOU respond to best.
First, is fasted training. This means you don't eat anything before your morning workout.
Instead, you drink water, drink your coffee or caffeinated tea, and take your BCAA's. Then you go and workout.
Fasted training works extremely well for many people and allows them to have MORE energy during their workouts. If that's you, awesome.
On the other end of the spectrum are those who must eat something before your morning workout in order to have energy.
Again, this comes down to seeing what works best for YOU. So...
What should you eat before your morning workout?
If you're someone who has more energy when eating before your morning workout, the best option is going to be protein.
This means a few eggs, a protein shake, a few pieces of bacon or turkey bacon, etc.
Just having a little protein before your workout is going to bring you the energy you need. As for carbs, we recommend keeping those for post workout as we will talk about in a different article.
Pre Workout Nutrition - "I workout in the afternoon/evening/mid-day..."
For those of you who do not workout in the morning, it's important to fuel your body properly in order to get the most out of your workouts.
And just like our friends who workout in the morning, protein should be you focus. This can mean some chicken, beef, fish, eggs, a protein shake, etc.
Then, add in a piece of fruit like an apple or banana to give yourself a little fast acting carbs. Now...
I bet you're wondering:
"When should I eat these?"
Typically 30-90 minutes pre-workout is going to be best. Again, this really depends on YOU.
Personally, I need to eat a least 90 mins before a workout or I feel off. Whereas for others, they can eat right up to the time they workout.
So see what works best for you. Just be sure to get some good protein and a piece of fruit pre workout.
As you can see, pre workout nutrition isn't that complicated.
Focusing on getting a little caffeine, lots of water, and some BCAA's will work wonders. Then throwing in the nutrition guidelines above depending on what works best for you...
If you have any other questions don't hesitate to leave me a message.
Here's to your next awesome training session.